- How do I know that I can do the FIT10 exercises?
- What does the FIT10 resistance device attach to?
- Is it really possible to get a complete workout in only 10-minutes a day?
- I’ve always heard that to accomplish cardio or aerobic fitness, I would have to exercise a minimum of 20-minutes, yet you say it can be done in only 10-minutes. Is that possible?
- I have high blood pressure and am worried because FIT10 uses isometrics. I have read that isometric exercise can raise blood pressure dangerously high. Should I not use FIT10 with high blood pressure?
- Do you recommend this type of exercise for young children?
- I have real back problems, can I use FIT10 safely?
- What’s the most important thing to concentrate on when doing the FIT10 workout, to get the best results?
- I thought it was important to stretch before I began exercising. Why is the stretching done in the middle of the FIT10 workout?
- When building strength, I thought you had to skip a day before stressing those muscles again. Why is that not the case with FIT10?
- Can I do the FIT10 workout more than once a day?
- Isn’t it better to first warm up and then cool down at the end of a workout? If that’s true, is there time in the FIT10 workout to include this?
- Because of the unique nature of the resistance run, is it necessary to wear running shoes, or can I wear only socks or go barefooted?
- I am wearing out the carpet under my feet when doing the FIT10 resistance run. What can I do to prevent that?
How do I know that I can do the FIT10 exercises?
The FIT10 exercises can be done by just about anyone, at almost any age. In fact, because of the unique formula used to build strength with FIT10, it is possible for a wider range of people to use FIT10, than virtually any other type of strength building exercises available today. The FIT10 exercises can be done (and have been done) by any of the following:
- Those aged 6 to 100+
- Those with mild to serious back problems
- Those with mild to serious joint problems
- Women who are pregnant (even right up to giving birth)
- Those recovering from serious injury or surgery
- Those confined to a wheelchair or anyone who cannot stand up
- Those who are seriously obese
- Those with osteoporosis or osteoarthritis
- Those with Juvenile or Type 2 diabetes
What does the FIT10 resistance device attach to?
The primary FIT10 resistance device can be used for some exercises by simply putting one foot into the strap, or it easily attaches to any door. The resistive walk/run device also attaches to a door. Simply attach these devices to any door to do your exercises and then remove it immediately after. There is no mounting hardware required, and it will not mar or scar the door. If preferred, two small hooks can be placed on any wall, to which FIT10 can easily be attached. For certain exercises, as shown on the home page, it attaches to your foot.
Because of the ease with which FIT10 attaches to doors, along with the fact that all of the equipment weighs less than 2 lbs, and fits in a 6″x12″ bag, it is the ultimate traveling exercise solution.
Note: FIT10 comes fully assembled
Is it really possible to get a complete workout in only 10-minutes a day?
YES! Not only is it possible, it’s the best method for staying in shape. Why? Because any exercise program is only as good as your ability to maintain consistency – sticking with it over the long haul. FIT10’s unique method of combining isometric’s with variable resistance and doing each exercise immediately following the other allows you to build great anaerobic strength, both upper and lower body, and accomplish your cardiovascular workout all at the same time. We’ve proven that more people get and stay fit, if they exercise 10 minutes a day verses 30-45 minutes 3-4 times a week, because of the consistency factor.
I’ve always heard that to accomplish cardio or aerobic fitness, I would have to exercise a minimum of 20-minutes, yet you say it can be done in only 10-minutes. Is that possible?
Back in the early 1970’s when most of the research was done on strengthening the heart through aerobic exercise, they tested people by having them exercise 2-3 times a week for 20-60 minutes. What the researchers failed to realize is that cardiovascular fitness could also be achieved in a much shorter amount of time, if, rather than exercising 2-3 times a week, the exercise was done daily and with greater intensity.
Steven N. Blair, P.E.D., director of Epidemiology at the Cooper Institute for Aerobics Research in Dallas, affirms this: “The long-standing dictum to exercise for a continuous 20 to 60 minutes was based on logistics, not science – as it turns out we were wrong to dictate 20 minutes as the required training dose. Mini-workouts are just as effective as longer ones when it comes to preventative health.”
Today’s exercise science has come full circle, now demonstrating that “burst” or “surge” training is actually the better solution for building a strong heart. Dr. Al Sears M.D., who is considered one of the nation’s leading authorities on longevity and heart health, said the following; “The biggest mistake of the 1980′s is finally over and done with… [walking or jogging] for 45 minutes to an hour won’t boost your lung capacity, it won’t strengthen your heart – it won’t even help you lose weight… I can’t tell you how many times my patients have come to me thinking that aerobics and long-duration ‘cardio’ is the best and only way to improve their heart and lungs. Nothing could be further from the truth!”
Heart attacks do not occur because of a lack of endurance. They occur when there is a sudden increase in cardiac demand that exceeds your heart’s capacity… a person lifts a heavy object, receives an unexpected emotional blow, etc. Science has now discovered that the best way to prevent a heart attack is to train the heart for strength, not endurance.
Finally, a recent Harvard study examined middle-aged men, exercise, and cardiovascular health. Researchers found that men who performed repeated short bouts of exercise reduced their heart disease risk by 100% more than those who performed long duration exercise.
I have high blood pressure and am worried because FIT10 uses isometrics. I have read that isometric exercise can raise blood pressure dangerously high. Should I not use FIT10 with high blood pressure?
Blood pressure (BP) increases with exercise, even in people with normal BP. Most diagnosed with hypertension are advised to use exercise along with nutritional changes. Though exercise is useful in controlling and lowering BP, hypertensives should avoid extremely heavy weight lifting, along with full exertion isometric exercise and competitive sports which involve demanding levels of exertion.
One of the big dangers of doing isometric exercise with high blood pressure (HBP) is the tendency to hold your breath when doing isometric exercise. In fact, the exact same tendency exists when doing any anaerobic exercise, especially lifting weights or working against resistance, with intensity.
Holding your breath while performing a continual muscular contraction reduces blood flow to the heart, which is called a “valsalva maneuver.” A reduced flow of blood to the heart leads to a decrease in the quantity and quality of blood flowing to the brain.
There is a very simple solution to this tendency – don’t hold your breath! There is a sure fire way to never hold your breath while doing the FIT10 exercises, or any other type of exercise: COUNT OUTLOUD! It’s impossible to hold your breath when your mouth is open, and you’re speaking.
Exercisers should be careful to avoid holding their breath during the contraction of an isometric exercise. Concentrate on your breathing. With conventional weight lifting you should exhale on the lifting (working) portion of the exercise, and inhale when the weight (or resistance) lowers, or the muscles relax. With an isometric contraction, you should continue breathing throughout the entire isometric hold.
Recommendations for individuals with hypertension − when exercising to build strength − should focus on doing high repetition and low weight (or resistance). Always consult with your physician before beginning an exercise program for specific guidelines and recommendations.
As it relates to the unique formula of exercise that is FIT10, a hypertensive should simply back off of straining too hard. Begin slowly and gradually work your way up to greater levels of intensity.
It is highly recommend that those with HBP use a heart monitor while exercising.
If you have HBP, the following study should be encouraging: Study shows isometric exercise lowers blood pressure in adults
Do you recommend this type of exercise for young children?
Though the FIT10 method of exercise will build tremendous strength, it is very different from lifting weights. When you “lift weights” you do what’s called an eccentric (or negative) motion, which can put as much as 200-300 pounds of pressure or more on your joints. Because a pre-pubescent child’s bones and joints have not completely developed, this can be counterproductive and even detrimental. One of the amazing features of FIT10 is that the eccentric motion is eliminated, thereby dramatically reducing the stress to the joint. This allows not only the very young, but also the very old, to do the exercises without joint soreness and build much needed strength.
I have real back problems, can I use FIT10 safely?
One of the most extraordinary aspects of the FIT10 exercise program is that you can do strength building exercises without putting any compression on the spine! The FIT10 method was first invented to allow astronauts to exercise in gravity free space. The fact this method of building strength can be used in gravity free space means that it’s possible to do specific exercises that are “anti-gravity”. The significance of this is profound for anyone with back problems. When using this method to build strength, even when fully exerting, there is no stress on the back. Today, FIT10 remains one of the best possible solutions for building dynamic strength, for anyone with back pain or problems. Of the many different strength building exercises possible using the FIT10, not all are anti-gravity, however, each of the exercises in the FIT10 Ten Minute Exercise Program are no-compression-on-the-back exercises.
What’s the most important thing to concentrate on when doing the FIT10 workout, to get the best results?
The very first thing, is proper form! Unless you are doing the exercises correctly, you will not be getting all the benefits possible. Fortunately, the instructions with FIT10 are excellent. Nothing is presumed. Because the instructions are on DVD, and given by Dave Hubbard personally, as the one who developed the program, they are easy to understand and very thorough. Before FIT10 was fully developed in its present form and offered to the general public, Dave performed hundreds of workshops. In these workshops he personally taught and coached people on how to do the exercises properly. As a result, a child can now watch the FIT10 video, and easily learn how to do each exercise correctly. The second part of the answer to this question is – intensity! Once you are doing each exercise correctly, you should concentrate on putting as much effort (intensity) as possible into every exercise.
I thought it was important to stretch before I began exercising. Why is the stretching done in the middle of the FIT10 workout?
Any stretching is best performed after your muscles are warm, so only stretch after you are generally warmed up. Stretching muscles when they are cold may lead to a tear. Static stretching (stretching a muscle and holding it in this position without discomfort for 10-30 seconds) is considered the safest method of stretching, and is precisely the type of stretching used in the FIT10 program
A static stretch should be held at the point where you can feel the stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch. Remember not to bounce when holding the stretch. It’s also best not to spend so long doing your stretches that your muscles cool down and your heart rate returns to normal.
When building strength, I thought you had to skip a day before stressing those muscles again. Why is that not the case with FIT10?
The back-n-forth motion used in most conventional methods of building strength (think doing push-ups) tears the muscle fibers in such a way that it requires an extra day to heal before you should work those muscles again. The FIT10 formula of building strength is very unique in that you do not do a back-n-forth motion. Instead, you fatigue the muscles being strengthened using an isometric contraction, and then immediately follow through the full range of motion against resistance. This allows you to build strength without soreness, and allows you to do your workout every day.
Can I do the FIT10 workout more than once a day?
Absolutely! We are always amazed when we get this question, only because it’s not easy for most people to think about exercising once a day, let alone twice! However, because the FIT10 workout literally takes only ten minutes, once you lock into the daily habit (usually 21 days) and see results, some people desire to accelerate those results by occasionally doing the workout twice in a day. We used to slough off this question and not suggest that people go there, however new evidence has come out that shows it can actually be very beneficial. The fact is there is no reason why you could not repeat your FIT10 workout, in a 24-hour period, if you desire to. For all of the reasons mentioned above, the 6-position static stretches in the FIT10 exercise program take only one minute, and take place after the four upper body exercises, and before the resistive walk/run portion of the workout.
Isn’t it better to first warm up and then cool down at the end of a workout? If that’s true, is there time in the FIT10 workout to include this?
WARM-UP: The warm-up is widely viewed as a simple measure to help prevent injury during exercise. While scientific studies are ongoing to define the best warm-up techniques to gain this “injury-prevention advantage”, the necessity of exercise “warm-up” greatly depends on the type of exercise performed. Because the FIT10 exercises (with the exception of the resistive run, which takes place in the final five minutes) do not compress the spine, and put little if any stress on the joints, there is not a warm-up requirement.
Generally speaking “exercise warm-up and cool-down” is most often related to aerobic exercise. Note the following from the Mayo Clinic: “Jumping into an aerobic workout without preparing your body could lead to setbacks, such as muscle strain or injury. To help your body adapt to the demands of aerobic activity, take time to warm up before you exercise and cool down afterward.” Since the aerobic part of the FIT10 workout is the final five minutes this is not an issue.
Warm-up associated with anaerobic exercise consists of doing a few light weight reps before using too much weight or resistance, again, as a precaution against putting too much stress on the muscles or joints, too soon, again, so as to prevent injury. In this case, because of the following two unique aspects of how resistance is applied with the FIT10 workout, warm-up is not an issue:
Each resistance-applied-repetition is preceded by an isometric contraction. The isometric contraction, assuming you’re not holding your breath, allows you to increase your heart rate and breathing, and slightly increase the temperature of your muscle tissue. A good indication of warm-up is working up to the point where you have raised a light sweat.
The resistance used with FIT10 is determined solely by the user as the exercise is being performed, verses a preset amount of weight or resistance. This prevents you from overloading the muscle using too much weight or resistance, thus preventing the need to worry about warm-up to prevent injury.
COOL-DOWN: The practice of cooling down after exercise means slowing down your level of activity gradually. Cooling down can help your heart rate and breathing to return towards normal gradually, or help avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly. It also helps to remove waste products from your muscles, such as lactic acid, which can build up during vigorous activity.
You may see conflicting advice as to whether cooling down prevents post-exercise muscle soreness, also known as delayed-onset muscle soreness (DOMS). However, even if cooling down doesn’t prevent DOMS, the other benefits of cooling down mean that you should always make it a part of your exercise session.
That said, cool-down need only to consist of; (A) not sitting or lying down immediately following your workout, and (B) simply continuing to move around for a while after you finish. This is easily accomplished with the FIT10 workout by simply not-stopping-movement after you finish. In other words, when you finish, keep moving by immediately taking the FIT10 resistance device out of the door, etc., and avoid sitting or lying down. As you keep moving, doing the normal things you would do following a workout, your body will cool down naturally and effectively.
Because of the unique nature of the resistance run, is it necessary to wear running shoes, or can I wear only socks or go barefooted?
When doing the FIT10 resistance walk or run, because you are fighting the resistance and leaning your body forward against the resistance, you are on the balls of your feet and your heals are not touching the ground. Therefore, you do not need to wear running shoes like you should if you are walking, jogging or running in the traditional fashion. This means that you can do the FIT10 resistance walk or run barefooted or wearing only socks if you wish. This is especially the case when you are doing the resistance run on a mini-trampoline or Rebounder, as it gives you a super cushion. However, if not running on a trampoline, you must take into account the type surface you’re on. If you are running on a hard surface or thinly padded carpet you may find that you need more padding in order to not bruise your feet. One great solution is to wear the light weight slip on water (aqua) socks or shoes. These work great because many have a nice rubber cushion. One of the nice things about using these is that when you travel, rather than having to pack bulky running shoes, these provide a light weight easy to pack alternative.
I am wearing out the carpet under my feet when doing the FIT10 resistance run. What can I do to prevent that?
The simple solution is run on a door mat. This can also add another layer of cushioning. The best mats to use for this purpose are outdoor mats with a heavy rubber bottom. This prevents the mat from slipping. The heavier the mat the better.